WOD 6.21.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Squat Clean (2 EMOM for 7 minutes – 80-90% of 1RM)

If you change weight, alter the record.

Metcon

Firebreather Challenge Rewind – 2011 Gauntlet (3 Rounds for reps)

5 Minute AMRAP –

30 Double Unders, 10 Burpees over bar (for reps)

rest 3 minutes

5 Minute AMRAP –

8 – 24/20; RX+ = 30/24 inch box jumps

5 – 115/75; RX+ 145/95 Snatch

rest 3 minutes

5 minute AMRAP –

10 – 20/14 Wallballs

7 Toes to bar

Reps Each of the three AMRAP’s are recorded

Cool Down

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